Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
A.
Two sets of:
65/45 lbs Tall Snatch + Overhead Squat x 3 reps with a 5 second hold at the bottom
B.
Six sets of:
Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch @ 75-80%
(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)
Rest 2 minutes between sets
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.
C.
For time:
15-12-9
Thrusters (95/65 lbs)
7-5-3
Muscle-Ups (scale to jumping, ring or bar)
D.
Three sets of:
Banded Hamstring Curls x 30 reps
Rest 30 seconds
Chinese Rows x 8 reps
Rest 2 minutes